MODERATE-LIGHT WEEK 16/18

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WARM UP 10-15min

Do your own 5 min warm-up

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~10min 2 rounds : no shoes

5×/side DEAD BUG with PLATE PULLOVER *pidä alaselkä koko liikkeen ajan lattiassa

10×/side CLAMSHELL SIDE PLANK HIP THRUST

5×/side GOBLET SQUAT to SIDE STEP SQUAT

20× FOREAM PLANK Alternating KNEE TAPS *pehmeä kontakti polvella lattiaan

30sec WALL HANDSTAND HOLD / DOWN DOG position HOLD / HIGH PLANK HOLD

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video: Dead Bug with Plate Pull Over

video: Clamshell Side Plank Hip Thrust 2:23

video: Goblet Squat To Side Step Squat

video: Foream Plank Alt Knee Taps

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PAUSE PUSH PRESS *2-3sec pause in the dip bottom
5@barbell, 5@30%, pp-%, rest btw sets 2min

PUSH PRESS *you can use the "rebound jerk" method
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@40%, 5@50%, 5@60%, pp-%, rest 2-3min

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MUSCLE SNATCH + OHS + TALL SNATCH + DROP SNATCH
2×2× 1+1+1+1@barbell, rest 2min

SNATCH
2×3@barbell, 2@50%, 1@65%, 1@72%, 1@77%, rest 2-3min

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MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN + TALL SPLIT JERK + SPLIT JERK *split both side 1+1
2×2× 1+1+1+2+2@barbell, rest 1min

CLEAN + SPLIT JERK
2×2× 1+1@barbell, 1×2× 1+1@40%, 1×2× 1+1@60%, 1+1@70%, 1+1@75%, rest 2-3min

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BOX JUMP
3×5, rest 2-3min

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Grand Masters SM kisaajat:

*kisaajat tekee myös päivän saliohjelman, mutta ennen boksi hyppyjä tee back squat

BACK SQUAT
1@up to 80%, rest 2min

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ACCESSORY WORKOUT
note: Do the exercises if you have time and energy!! Järjestyksellä ei ole väliä!

Increase weight of each week, if you can!

2-3 rounds

20× BARBELL SIDE BEND

4-6+4-6× DUAL DB SEATED PRESS STICK POINT + DUAL DB SEATED PRESS *hands external rotation, without back support *aloita punnerrukset "kuolleesta" kulmasta ja tee määrätyt toistot ja jatka loppu koko liikeradalla

8-12× BACK EXTENSION with WEIGHT *kuorma niskassa

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video: BARBELL SIDE BEND

video: SEATED DB PRESS

video: BACK EXTENSION with WEIGHT

0:37

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KEHONHUOLTOA!